Ditch the kettlebells and barbell for a change. This is a list of 20 bodyweight WODs you can do anywhere you have a pullup bar, a box, and a jump rope. Great for CrossFit, conditioning, or as a way to switch up your training. If you'd like to stick with the weight - browse more WODs in our WOD database.
1. “Mary” WOD
20min AMRAP
5 Handstand Push-ups
10 Pistol Squats
15 Pull-ups
2. 500 Double Unders for Time
500 Double-unders for time
At beginning of each minute, do 3 Air Squats
3. Hero WOD “J.T.”
21-15-9 reps of:
Handstand push-ups
Ring dips (or alternate)
Push-ups
4. The Hotel Room WOD
20 Rounds for Time:
5 Push-ups
5 Air Squats
5 Sit-ups
5. 200 Air Squats
For Time:
200 Air Squats
6. “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
7. Gymnastic Conditioning
3 Rounds for Time:
10 Handstand Push-ups
Run 200m
8. Countdown by Burpees
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:
Burpees
Sit-ups
9. “Annie”
50-40-30-20-10 Reps of:
Double-unders
Sit-ups
10. Reverse Pyramid WOD
50 Sit-ups
40 Push-ups
30 Box Jumps (24” / 20”)
20 Pull-ups
10 Bench Dips
40 Sit-ups
30 Push-ups
20 Box Jumps (24” / 20”)
10 Pull-ups
30 Sit-ups
20 Push-ups
10 Box Jumps (24” / 20”)
20 Sit-ups
10 Push-Ups
10 Sit-ups
11. Gymnastic Fantastic
3 Rounds for Time:
10 Muscle-ups
10 Forward Rolls
20 Pistol squats, alternating
Handstand walk 20 yards
12. “Cindy”
20min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
13. Gymnastic Stamina WOD
21-18-15-12-9-6-3 Reps of:
Handstand Push-ups
14. 20 Minute EMOM
Minute 1: 15 Push-ups
Minute 2: 10 Pull-ups
Minute 3: 15 Sit-ups
Minute 4: 20 Lunges
15. Cardio WOD
8 Rounds for Time:
Run 400m
Rest 90 seconds
16. Muscle-ups for Time
For Time:
30 Muscle-ups
17. 10 to 1
Round 1 will be 10 burpees and 1 pull-up, and so on.
For time:
10-9-8-7-6-5-4-3-2-1 Burpees
1-2-3-4-5-6-7-8-9-10 Pull-ups
18. Hero WOD “Murph”
1-mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-mile Run
19. Tabata Something Else
32 intervals of 20 seconds of work and 10 seconds of rest. Each movement has 8 rounds.
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Air Squats
20. Leg Burn-out
3 Rounds for Time:
100-ft Walking Lunge
50 Air Squats
50 Hip Extensions
Wrap Up
Give this list a go next time you’re looking to focus on bodyweight movements, or wanting something different. If you’re every on the road or stuck in a hotel, this list of bodyweight WODs will also serve you well.
Motivation. Information. Preparation.
We want to make every WOD your best WOD.
WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day". Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear.
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How India and Pakistan share one of the world’s most dangerous borders
The recent escalation after the Pahalgam attack brought India and Pakistan to the brink once again. Shells rained down on both sides of the LoC, turning homes to rubble and lives into statistics. At least 16 people were reportedly killed on the Indian side, while Pakistan claims 40 civilian deaths, though it remains unclear how many were directly caused by the shelling.
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“Families on the LoC are subjected to Indian and Pakistani whims and face the brunt of heated tensions,” Anam Zakaria, a Pakistani writer based in Canada, told the BBC.
“Each time firing resumes many are thrust into bunkers, livestock and livelihood is lost, infrastructure – homes, hospitals, schools – is damaged. The vulnerability and volatility experienced has grave repercussions for their everyday lived reality,” Ms Zakaria, author of a book on Pakistan-administered Kashmir, said.
India and Pakistan share a 3,323km (2,064-mile) border, including the 740km-long LoC; and the International Border (IB), spanning roughly 2,400km. The LoC began as the Ceasefire Line in 1949 after the first India-Pakistan war, and was renamed under the 1972 Simla Agreement.
The LoC cutting through Kashmir – claimed in full and administered in parts by both India and Pakistan – remains one of the most militarised borders in the world. Conflict is never far behind and ceasefires are only as durable as the next provocation.
Ceasefire violations here can range from “low-level firing to major land grabbing to surgical strikes”, says Happymon Jacob, a foreign policy expert at Delhi’s Jawaharlal Nehru University (JNU). (A land grab could involve seizing key positions such as hilltops, outposts, or buffer zones by force.)
The LoC, many experts say, is a classic example of a “border drawn in blood, forged through conflict”. It is also a line, as Ms Zakaria says, “carved by India and Pakistan, and militarised and weaponised, without taking Kashmiris into account”.